Deads: 425x2
RDL
DB Rows
Pull-downs
Mr D.
BB Shrugs: 315x10 4 Sets, Snatch-grp 225x10 x2
DB Rows: 85x5 5 Sets
Grip Work
Steve C
Repeated last workout (light)
Mongo need rest
Go Lancers!
6/30/07
6/29/07
6-29-07
Mr. D
Low Box Squats: 10 Sets of 3 w/300
DB Incline Press: 85x8, 85x6, 85x4
T-Bone
Raw Bench Press: 5 Sets of 3 w/300, 315x1, m @ 335
DB Flyes (Hey, no wise cracks)
Rope Push-downs
Abs
Steve C
Pushed some iron with us.
DB Incline Press
DB Bench Press
Curls (I know. Should have told Steve we don't do curls)
Somebody gonna have a sore chest. Two somebodies.
Go Lancers!
6-25-07
Mr. D
Raw Bench Press: 5 Sets of 2 w/230
CG Pull-downs
Tates: 50x10, 60x10, 65x5 2 sets
Hammer Curls
T-Bone
Front Squat: 315x1, 335x1!
Rows
GHR
Gettin there
Go Lancers!
6/23/07
6-23-07
Big Dead Day
T-Bone
Deads: 405 3x3!
RDL
Power Shrugs
BB Rows
Pull-downs
Mr. D
Shrugs: 225x10 3 or 4 Sets, 315x10 3 Sets
Grip Work with Grippers
Static Hold with DB
T has pull to go with his push!
Go Lancers!
6-22-07
Mr. D
Low Box Squat: Worked up to 365x1*, 330 2 singles
RDL: 315 4x4
DB Bench Press: 85x9, 85x7, 85x4
Tates: 50x10
T-Bone
Front Squats
Raw Bench: 315x1 (Oh how I hate you so)
Other Stuff
As predicted, the "Casino" guys are
finding out we told the the truth about
machines. They suck. The repatriation is
about to commence.
Go Lancers!
6/21/07
6-20-07
Russian Front Squat Program
T-Bone
Front Squats
Power Cleans
DB Rows
Pin Pulls
Abs Soulutely
Mr. D
De-load or lazy, one of these.
Bow Flex
DB Bench: What Else?
Go Lancers!
T-Bone
Front Squats
Power Cleans
DB Rows
Pin Pulls
Abs Soulutely
Mr. D
De-load or lazy, one of these.
Bow Flex
DB Bench: What Else?
Go Lancers!
6/18/07
6-18-07
T-Bone Alexeev
Front Squats
Power Cleans (205x1 and a 205 squat clean too)
GHR
Mr. D
Overhead Press: 150 5 Sets of 2
CG Pull-downs: 140x10,160x10,180x6 2 Sets
Incline Tates: 45x12 3 Sets
Hammer Curls: One massive HIT Set! Whatta Pump.
We ask the hard questions. Did you
leave the windows open?
Go Lancers!
6/15/07
6-15-07
While visions of a Las Vegas National
Championship dance about we doggedly stick
to our tough-as-nails programs...
Mr D
Low Box Squats: 225x3, 285 9 Sets of 3*
DB Incline Press: 75x8, 75x10, 75x10
Goodmornings: 225 3 Sets of 10
Seated DB Power Cleans 1 Set I think
Tates: 45x25
T-Bone
Front Squats
OHP
Shrugs
Rear Delts
Mr. D in 2008. Just like Rudy.
Go Lancers!
6/13/07
6-13-07
Imagination Conflagration
Mr. D
Pull-ups: 4 Sets of 8 Green Band
GHR: 5 Sets of 10 w/MB
PLate Raise: 45x12 - Oly Bar Raise: 45x12
Rear Delts4 Sets of 10
Tony
Front Squats
Back Squats
Pull-ups
Abs
6-11-07
The Conflagration Continues...
Mr. D
Raw Bench: 215 10 Sets of 3 (except the last set was a single and 2 doubles)
CG Pull-downs: 4 Sets of 10
Tates: 55x10 2 Sets
Rear Delts
Big T
Power Cleans
Not sure what else - let me know T
6/9/07
6-9-07
Anti-Gravity Fever
T-Bone
Deads
RDL
Mr. D
Low Box Squats: 5 Sets of 2 w/300
RDL: 225x4, 275x4 2 Sets, 295x4
Shrugs: 295x15, 275x15, 225x15
Quick and Dirty.
Go Lancers!
T-Bone
Deads
RDL
Mr. D
Low Box Squats: 5 Sets of 2 w/300
RDL: 225x4, 275x4 2 Sets, 295x4
Shrugs: 295x15, 275x15, 225x15
Quick and Dirty.
Go Lancers!
6/8/07
6-8-07
Bench Assistance
Mr.D
Overhead Press: 135 10 Sets of 3
Seated DB Cleans: 3x15
DB Bench Press: 85x5, x5, x4
T-Bone
Front Squats
Overhead Press: 10x3 w/175
Pin Pulls
Conflagration-arama
Go Lancers!
Mr.D
Overhead Press: 135 10 Sets of 3
Seated DB Cleans: 3x15
DB Bench Press: 85x5, x5, x4
T-Bone
Front Squats
Overhead Press: 10x3 w/175
Pin Pulls
Conflagration-arama
Go Lancers!
6/6/07
6-6-07
T-Bone
Front Squats
Pin Pulls
Skulls
Push-downs
Mr. D
Paused DB Incline Press: 70x10 3 Sets
DB Rows: 50x10, 75x10, 100x10 2 Sets
Standby for Sticking Point Conflagration
starring me! Co-starring the sticking
point right off my chest. Watch my zany antics
as I search for answers to this puzzle. You'll
laugh, you'll cry, but your heart will be so
blessed. Or whatever.
Go Lancers!
Front Squats
Pin Pulls
Skulls
Push-downs
Mr. D
Paused DB Incline Press: 70x10 3 Sets
DB Rows: 50x10, 75x10, 100x10 2 Sets
Standby for Sticking Point Conflagration
starring me! Co-starring the sticking
point right off my chest. Watch my zany antics
as I search for answers to this puzzle. You'll
laugh, you'll cry, but your heart will be so
blessed. Or whatever.
Go Lancers!
6/4/07
6-4-07
Max Effort Bench Press
Mr. D
Bench Press: 225x1, miss 265, miss 265, 245x1 miss 2nd rep
Tates: 50Lbs x20, x20, x10
CG Pull-downs: 3x10, 1x5
Rear Delts: 3x10
Yes, I suck at benching. Dumbells haven't worked.
Speed Benching hasn't worked. Triceps the size of
bowling balls hasn't worked. Know what? I don't care.
I will work harder and smarter and raw bench 300
and get a 400 comp bench.
T-Bone
Front Squats
Power Cleans
GHR
Russian Twists
Never give up.
Go Lancers!
Mr. D
Bench Press: 225x1, miss 265, miss 265, 245x1 miss 2nd rep
Tates: 50Lbs x20, x20, x10
CG Pull-downs: 3x10, 1x5
Rear Delts: 3x10
Yes, I suck at benching. Dumbells haven't worked.
Speed Benching hasn't worked. Triceps the size of
bowling balls hasn't worked. Know what? I don't care.
I will work harder and smarter and raw bench 300
and get a 400 comp bench.
T-Bone
Front Squats
Power Cleans
GHR
Russian Twists
Never give up.
Go Lancers!
6/1/07
6-1-07
T-Bone
Front Squats
Push Press
Talk about UFC for alot of reps
Mr. D
Low Box Squats: 350x1*, 315 for 2 Singles
Overhead Press: 165 x1*, 150 for 2 Singles
Talk about UFC until too cold to lift.
Strength.
Go Lancers!
Front Squats
Push Press
Talk about UFC for alot of reps
Mr. D
Low Box Squats: 350x1*, 315 for 2 Singles
Overhead Press: 165 x1*, 150 for 2 Singles
Talk about UFC until too cold to lift.
Strength.
Go Lancers!
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